Why should we eat fruits daily? / Porqué debemos comer frutas a diario? (ENG / SPN)
hive-180569·@plantpoweronhive·
0.000 HBDWhy should we eat fruits daily? / Porqué debemos comer frutas a diario? (ENG / SPN)
<center>  </center> <center><sup>[Photo by Julia Zolotova]( https://unsplash.com/es/fotos/fruta-naranja-en-rodajas-y-frutas-redondas-verdes-M_xIaxQE3Ms)</sup></center> <center> # ENGLISH </center> *** <div class="text-justify"> #### Hello plant-based foodies, wherever you are in the world and/or galaxy! *** Here @sirenahippie </div> <center> </center> <div class="text-justify"> We often wonder how to eat better, and the answer can be difficult for many people. Whether due to economic, cultural, or food availability factors, at some points in our lives, we may find ourselves not having the healthiest diet. Therefore, it's very important to review and analyze what foods we can incorporate into our diet to make it as nutritious and healthy as possible. Among the foods we can incorporate are <b>FRUITS</b>, as they are sources of vitamins, minerals, and fiber, in addition to being delicious.</div> <center></center> <div class="text-justify"> <b>FRUITS</b> are foods that come from plants (plant origin), produced by pollinating flowers. They generally contain seeds. They can be wild or cultivated, and their flavor is generally sweet, although it can also be sour. They require a specific amount of time to grow and ripen, so they have specific harvest times.</div> <center></center> <div class="text-justify"> On the other hand, depending on the geographic region of the planet, <b>FRUITS</b> are produced seasonally, when the harvest is abundant, they are at their peak consumption point, and they generally drop in price. It is during these periods that it is recommended to purchase and process them for future consumption.</div> <center></center> <div class="text-justify"> ### RECOMMENDED AMOUNT OF FRUIT PER DAY (VEGETABLES AND GRAINS ARE NOT INCLUDED IN THIS AMOUNT)</div> *** <center> </center> <div class="text-justify"> + <b> ADULTS: </b> From 200 to 250 grams daily (minimum). <center> </center> + <b> CHILDREN: </b>120 to 200 grams daily (minimum). </div> <center></center> #### <center>HOW TO CONSUME FRUITS?</center> *** <center> </center> <div class="text-justify"> + Fresh, which is the best option, although some fruits require cooking for their nutrients to be fully bioavailable or even increased. It's recommended to take advantage of the harvest season (remember to wash them thoroughly before eating, and if you're not sure they're organic, remove the skin or peel). <center> </center> + In preserves, jams, or marmalades. <center> </center> + Dried or dehydrated. <center> </center> + In juices. </div> <center></center> #### <center>WHAT ARE THE ADVANTAGES OF EATING FRUIT DAILY?</center> *** <center> </center> <div class="text-justify"> + They reduce the risk of developing cardiovascular diseases. <center> </center> <div class="text-justify"> + They regulate blood pressure. <center> </center> <div class="text-justify"> + They help reduce bone loss. <center> </center> + They reduce the risk of developing diabetes, obesity, and other metabolic diseases. <center> </center> + They provide protection against some types of cancer. <center> </center> + They support urinary tract health. An example of this is consuming cranberries (fresh, in juice, dehydrated, or in capsules), as they form a coating inside organs such as the bladder and urethra, preventing bacteria and microbes from harboring and developing there. Fruits high in water, such as watermelons and melons, reduce the chance of developing kidney stones. </div> <center></center> <center> ### Based on the above, we invite you to incorporate fruits into your daily diet. We recommend choosing seasonal fruits, which are fresher, more affordable, and easier to acquire. This will be a way to enrich your diet and preserve your health </center> <center> </center> <center> </center> <div class="text-justify"> <center> # ESPAÑOL </center> *** <center>  </center> <center><sup>[Photo by Julia Zolotova]( https://unsplash.com/es/fotos/fruta-naranja-en-rodajas-y-frutas-redondas-verdes-M_xIaxQE3Ms)</sup></center> *** <div class="text-justify"> #### ¡Hola amantes de los alimentos basados en plantas, donde quiera que estén en el mundo y/o la galaxia! *** Aquí @sirenahippie </div> <center> </center> <div class="text-justify"> Muchas veces nos preguntamos cómo alimentarnos mejor, y la respuesta puede ser difícil para muchas personas. Ya sea por factores económicos, culturales, de disponibilidad de alimentos, en algunos momentos de nuestras vidas, puede ocurrir que no tengamos la dieta más saludable; de allí que sea muy importante revisar y analizar qué alimentos podemos incorporar a nuestra alimentación, para hacerla lo más nutritiva y saludable posible, y dentro de los alimentos que podemos incorporar están las FRUTAS, pues estas son fuentes de vitaminas, minerales y fibra, además de ser deliciosas.</div> <center></center> <div class="text-justify"> Las <b>FRUTAS </b> son alimentos provenientes de las plantas (origen vegetal), que se producen a partir de la polinización de una flor, por lo que tienen generalmente semillas en su interior. Pueden ser silvestres o cultivadas, y su sabor es generalmente dulce, aunque también puede se ácido. Requieren un determinado lapso de tiempo para crecer y madurarse, por lo que tienen momentos específicos para su cosecha.</div> <center></center> <div class="text-justify"> Por otra parte, dependiendo de la zona geográfica del planeta, las <b>FRUTAS</b> se producen por temporada, momento en el que abunda la cosecha, están en un punto óptimo de consumo y por lo general bajan de precio. Es en esos períodos de tiempo que se recomienda comprarlas y procesarlas para su futuro consumo.</div> <center></center> <div class="text-justify"> ### CANTIDAD DE FRUTAS RECOMENDA AL DÍA (NO SE INCLUYEN LAS VERDURAS NI LOS GRANOS EN ESTA CANTIDAD)</div> *** <center> </center> <div class="text-justify"> + <b>ADULTOS: </b> De 200 a 250 gramos diarios (mínimo). <center> </center> + <b>NIÑOS: </b> De 120 a 200 gramos diarios (mínimo). </div> <center></center> #### <center>¿CÓMO CONSUMIR LAS FRUTAS? </center> *** <center> </center> <div class="text-justify"> + Frescas, que es la mejor forma, aunque hay frutas que requieren cocción para que la biodisponibilidad de sus nutrientes sea efectiva o se incremente. Se recomienda aprovechar las temporadas de cosecha (recuerda lavarlas muy bien antes de comerlas, y si no estás seguro de que sean de origen orgánico, retirar la piel o cáscara). <center> </center> + En conservas, dulces o mermeladas. <center> </center> + Secas o deshidratadas. <center> </center> + En jugos. </div> <center></center> #### <center>¿CUÁLES SON LAS VENTAJAS DE COMER FRUTAS A DIARIO? </center> *** <center> </center> <div class="text-justify"> + Disminuyen el riesgo de desarrollar enfermedades del sistema cardiovascular. <center> </center> <div class="text-justify"> + Regulan la presión arterial. <center> </center> <div class="text-justify"> + Coadyuvan a reducir la pérdida ósea. <center> </center> + Reducen el riesgo de desarrollar diabetes y obesidad, y otras enfermedades metabólicas. <center> </center> + Brindan protección contra algunos tipos de cáncer. <center> </center> + Ayudan a la salud del sistema urinario. Ejemplo de ello es el consumo de arándanos, (frescos, en jugo, deshidratados, en cápsulas), pues genera una recubierta en el interior de órganos como la vegija y uretra, impidiendo que allí se alojen y se desarrollen bacterias o microbios. Las frutas altas en agua, como las sandías y melones, reducen la posibilidad de desarrollar cálculos renales. </div> <center></center> <center> ### En base a lo anterior, les invitamos a incorporar las frutas como parte de la dieta diaria. Les recomendamos recurrir a las frutas de temporada, que están más frescas, son más económicas y fáciles de adquirir. Esta será una forma de enriquecer tu alimentación y de preservar tu salud </center> <center></center> ### <center>BIBLIOGRAPHY / BIBLIOGRAFÍA </center> <div class="text-justify"> <center> </center> + [MedLine Plus: Plato de la guía de los alimentos](https://medlineplus.gov/spanish/ency/article/002093.htm) </div> <center></center> ### <center>RELATED POSTS / POSTS RELACIONADOS </center> <div class="text-justify"> <center> </center> + [Why honey is not a vegan food / Porqué la miel de abejas no es un alimento vegano (ENG / SPN)](https://peakd.com/hive-180569/@plantpoweronhive/why-honey-is-not-a-vegan-food-porque-la-miel-de-abejas-no-es-un-alimento-vegano-eng-spn) <center> </center> + [Why scientific names are important in recipes / Porqué son importantes los nombres científicos en las recetas (ENG / SPN)]( https://peakd.com/hive-180569/@plantpoweronhive/why-scientific-names-are-important-in-recipes-porque-son-importantes-los-nombres-cientificos-en-las-recetas-eng-spn) <center> </center> + [Cleaning of the scouring sponges / Limpieza de las esponjas para fregar (ENG / SPN)]( https://peakd.com/hive-180569/@plantpoweronhive/cleaning-of-the-scouring-sponges-limpieza-de-las-esponjas-para-fregar-eng-spn) <center> </center> + [Cleaning of cutting boards / Limpieza de tablas de cortar (ENG / SPN)]( https://peakd.com/hive-180569/@plantpoweronhive/cleaning-of-cutting-boards-limpieza-de-tablas-de-cortar-eng-spn) <center> </center> + [Importance of hand washing / Importancia del lavado de manos (ENG / SPN)](https://peakd.com/hive-180569/@plantpoweronhive/importance-of-hand-washing-importancia-del-lavado-de-manos-eng-spn) <center> </center> + [Cross contamination / Contaminación Cruzada(ENG / SPN)]( https://peakd.com/hive-180569/@plantpoweronhive/cross-contamination-contaminacion-cruzadaeng-spn) <center> </center> + [Rules for food preparation / Reglas para la preparación de los alimentos (ENG / SPN)](https://peakd.com/hive-180569/@plantpoweronhive/rules-for-food-preparation-reglas-para-la-preparacion-de-los-alimentos-eng-spn) <center> </center> + [(Eng / Spn) Disinfection of fruits and vegetables](https://peakd.com/hive-180569/@sirenahippie/eng-spn-disinfection-of-fruits-and-vegetables) <center> </center> + [The etiological agents of the most important food-borne diseases (Part V: PARASITES)](https://peakd.com/hive-180569/@plantpoweronhive/the-etiological-agents-of-the-most-important-foodborne-diseases-part-v-parasites) <center> </center> + [Foodborne diseases](https://peakd.com/hive-180569/@plantpoweronhive/foodborne-diseases) <center> </center> + [The etiological agents of the most important food-borne diseases (Part I: BACTERIA)](https://peakd.com/hive-180569/@plantpoweronhive/the-etiological-agents-of-the) <center> </center> + [The etiological agents of the most important food-borne diseases (Part II: VIRUSES)]( https://peakd.com/hive-180569/@plantpoweronhive/the-etiological-agents-of-the-f49ecddab638d) <center> </center> + [The etiological agents of the most important food-borne diseases (Part III: VIRUSES)](https://peakd.com/hive-180569/@plantpoweronhive/the-etiological-agents-of-the-f0a1055c32347) <center> </center> + [The etiological agents of the most important food-borne diseases (Part IV: PARASITES)](https://peakd.com/hive-180569/@plantpoweronhive/the-etiological-agents-of-the-most-important-foodborne-diseases-part-iv-parasites-gus) </div> <center></center> <center> [Delegations welcome!](https://peakd.com/@plantpoweronhive/wallet)</center> <center>Find our community [here](https://peakd.com/c/hive-180569/created) | [Curation Trail](https://hive.vote/dash.php?i=1&trail=plantpoweronhive)</center>
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